Big Mike's Workouts

Minimum Weekly Volume Guide

Workout Guidelines

Pick 1 exercise for each muscle group
Start with 3-4 warm-up sets
Complete 4 sets (3 close to or past failure)
Maintain 3 working sets minimum

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Today's Workout

Select a workout day and generate your exercises

Chest

Cable Pull Overs (V-bar preferred)

Dumbbell Pull Over

Incline Dumbbell Press

Incline Smith Machine Press

Decline Dumbbell Press

Flat Dumbbell Press

Flat Smith Machine Press

Machine Fly

Cable Fly

Underhand Dumbbell Press

Rotation Dumbbell Press

Dumbbell Fly (Barrel Press)

Cable Press

Machine Press

Back

Cable Pull Overs (V-bar preferred)

Chest Supported Machine Row (single hand)

Seated Cable Row (close grip)

T-Bar Row

Barbell Row

Lat Pull Downs (medium width grip)

Lat Pull Downs (underhand grip)

Meadows Row

Lat Pull Down (D-handles or bullhorns)

Dumbbell Row

Low row (D-handles or bar)

Seated Cable Row (D-handles very high elbows)

Arms

Triceps

Triceps Press Down (V-bar preferred)

Triceps Overhead Cable Pull

Overhead French Press (EZ-bar Preferred)

Close Grip Smith Machine Press

Skull Crusher

Shoulders

Dumbbell Shoulder Press

Shoulder Press Machine

Dumbbell Side Lateral Raises

Cable Side Lateral Raises

Rear Delt Dumbbell raises

Rear Delt "Skiing" Dumbbell raises

Rear Delt Cable Crossovers

Biceps

Cable Curl (flat bar)

Barbell Curl (EZ-bar preferred)

Dumbbell Curl

Cable Curl (V-bar)

Dumbbell Hammer Curl

Preacher Curl (EZ-bar preferred)

Cable Preacher Curl V-bar

Seated Incline Dumbbell Curl

Legs

RDLs Smith/Barbell/Dumbbell

Leg Press

Smith or Barbell Squats

Suitcase Squats/Trap Bar Deadlifts

Machine Leg Curl

Cable Leg Curl (ankle cuff)

Leg Extension Machine

Sissy Squats

Calf Raises

Lunges

Bulgarian Split Squats